Broccoli ndi imodzi mwa masamba abwino kwambiri. Lili ndi zinthu zambiri zothandiza zomwe zimayenera kuti zikhale zoyenera kugwira ntchito zonse za thupi. Ndicho chifukwa chake ndi zofunika kwambiri pulogalamu ya zachipatala komanso za zakudya.
Kodi makilogalamu angati ali mu broccoli yaiwisi?
Kamichi yaiwisi ndi yamchere kwambiri, kotero sizingatheke kuopsa kwa wina aliyense. Pogwiritsa ntchito broccoli yaiwisi, thupi liri ndi mavitamini ambiri othandiza.
Ma caloriki a broccoli pa 100 magalamu ndi 28 kcal zokha. Pamene mapulogalamu ena a zakudya amawonetsedwa, saladi osiyanasiyana omwe amavala zakudya kapena mafuta a masamba zimapangidwa kuchokera ku broccoli. Kuti muzolowere kukoma kosavuta kwa broccoli, saladi ikhoza kuchepetsedwa ndi masamba ena.
Kodi ndi zopatsa zingati mu broccoli yophika?
Kwambiri zimadalira kuphika kabichi. Chotsitsa chochepa kwambiri cha calorie chaphika. Zakudya zamakono za broccoli zophika ndi 35 kcal pa 100 g. Chokhachokha ndichokuti mavitaminiwa ali ndi mavitamini ambiri, chifukwa pamene akuphika, 50% ya iwo amatayika bwino. Choncho, anthu odwala zakudya zimalimbikitsa kudya broccoli makamaka mu mawonekedwe opangira. Kabichi yophika ndi yabwino kwambiri ngati nyama yodyera nyama kapena nsomba. Komanso kuchokera pamenepo mukhoza kupanga supu kapena masangweji.
Kodi ndi ndalama zingati mu broccoli yokazinga?
Ambiri amakonda kukaka kabichi mu breadcrumbs. Pankhaniyi, calorie yambiri ya broccoli idzakhala yayikulu kwambiri kusiyana ndi matembenuzidwe akale. Mu kabichi yokazinga muli makilogalamu 46 pa 100 g Pa nthawi yozizira, mafuta ena amalowa mkati mwake, zomwe zimapangitsa kuti azikhala ndi caloric. Koma ndi bwino kukumbukira kuti mafuta ndi ofunikira thupi la munthu, choncho ngakhale panthawi yolemera, nthawi zina mumatha kuphika chakudya chokoma cha kabichi. Tiyenera kudziwa kuti broccoli yokazinga si wolemera ngati masamba ena. Choncho, ikhoza kuphatikizidwa pulogalamu ya zakudya zowonongeka.
Saladi ndi broccoli
Zosakaniza:
- broccoli - 150-200 g;
- nkhaka - chidutswa 1;
- phwetekere - 1 pc.;
- mafuta a maolivi kapena kuvala zakudya (kulawa).
Kukonzekera
Ndikofunika kutsuka bwino ndikusokoneza broccoli mu tizilombo tating'ono ting'onoting'ono, kenaka tifanizire bwino nkhaka ndi phwetekere. Pambuyo pake, sungani zitsulo zonse ndikuwonjezera mchere kuti mulawe. Mu saladi mukhoza kuika maekisi pang'ono ndi masamba. Poyamba saladi ikuwoneka yophweka, koma izi ndizomwe zilipo - palibe chopanda pake. Posiyanasiyana, kaloti, mbatata, tchizi, chimanga, udzu winawake , adyo, maapulo, mtedza, etc. zingathe kuwonjezeredwa kuzipangizo zazikuluzikulu.
Broccoli wanyengerera ndi tchizi
Zosakaniza:
- inflorescence wa broccoli - magalasi asanu;
- ma clove awiri a adyo;
- chomera;
- mandimu (kulawa);
- parmesan 50 g.
Kukonzekera
Broccoli iyenera kutsanulidwa mu kapu ndipo imathamanga kwa mphindi zinayi, kenako imasamukira ku chidebe chosiyana. Zitatha izi
Chinthu chofunikira ndi mphatso yeniyeni ya chirengedwe, kukulitsa chiwerengerochi ndikukuthandizani kukhala wathanzi, wokongola komanso wosangalala. Zakudya zamakono za kabichi za broccoli zimadalira mtundu wokonzekera, koma mwachidule ndizowala kwambiri, zomwe zimakulolani kuti muzidya bwino kwa anthu onse akusamalira mawonekedwe awo ndi moyo wawo.